Nutrition during long runs

JCubbins
JCubbins Posts: 92
edited October 2024 in Food and Nutrition
Hey guys, so I'm starting a training plan for my first half marathon soon and I was wondering if anyone could tell me something about nutrition during long runs (like 15-20 km). I'd really appreciate it. :)

Replies

  • world2c
    world2c Posts: 175 Member
    I have done two half marathons, and run anywhere between 3-10 miles during the week to train.... I have found that before a race or a big run (10 miles) it is best for me to eat an english muffin with peanut butter, nothing besides water to drink... I find that that will tide me over until I am done. I do bring jelly beans (I like the honey energy bites as well, but I have not bought them yet), just to get that little bit of sugar to get me to the end. Plus, they don't take up much space and easily fit into pockets of my running capris/tights. During the week, once I am done, I generally have a lot of protein - I like to have chobani yogurt, another english muffin with pb, and some chocolate milk. I've gotten used to running longer distances, so I'm not as hungry during or after, but if my body is craving something - generally a bagel, sandwich or pizza I will give in (this maybe happens 2 times a month).

    If you do not bring your own water bottles when you race (I don't), make sure you take the water at the water stops and walk while you drink so you don't wind up spilling it all over yourself. Also, with respect to water, I generally double up on water the day before and then drink about 2-4 cups before racing.

    If I'm racing, I have a huge serving of homemade pasta the night before....and will generally have pizza afterwards.

    Hope that helps. Best of luck to you!
  • stubbysticks
    stubbysticks Posts: 1,275 Member
    This is a good question, I've started thinking about it too since I started doing 10ks. I just found a nice article: http://www.irunfar.com/2011/03/race-nutrition.html

    The basics are:
    Pre-Race Nutrition: Aggressive carbo loading isn't necessary. Assuming you taper your mileage the week before the race like all training plans indicate, you'll naturally retain more glycogen. Make sure you're eating a good amount of carbs, but you don't have to go out of your way to load up.

    Race Morning Nutrition: Eat a meal rich in complex carbohydrates 3-4 hours prior to start time. The article gives the details of why this time window is optimal. I seem to recall another article I read a while back that said not to go too heavy on fiber unless that's normal for you. Want to keep digestion running as smoothly as possible. :)

    In-Race Nutrition: 250 kCal an hour (if you can) from the first to the last step of the race. Focus on carbohydrates! The other article I referenced mentioned that this is most critical for races longer than 90 minutes. As your training runs get longer & longer, you may want to start experimenting with gels & stuff. (The jellybean idea is clever, @world2c!) The main thing is that you work out whatever your in-race nutrition is going to be during training so you're not doing something new on race day.

    Recovery Nutrition: Eat 1-2 g/kg carbohydrate within 30-60 min of exercise. Repeat this every hour. Consider adding 0.4g/kg protein to this to increase glycogen re-synthesis and muscle recovery. So basically, after the race, eat lots & eat frequently for at least the next 5 hours.
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